Whole grain foods, and incorporating whole grains into recipes, is a healthy and delicious choice for your nutrition plan. To be classified as a whole grain, the food item must contain all the essential parts and naturally occurring nutrients of the entire grain seed.

Below are some examples of whole grains and a guide for cooking common grains:

Timetable for Cooking Common Grains

Check packages of products for additional information

Type of Grain (1 cup)

Amount of Water in Cups

Cooking Directions

Yield in Cups

Barley, Regular

4

Simmer for 45 to 50 minutes.

4

Barley, Quick-Cooking

2

Simmer for 10 to 12 minutes. Let stand 5 minutes.

3

Bulgur

3

Bring water to boil, then add bulgur; cover and remove from the heat. Let stand 30 to 60 minutes. Drain if needed. Or cook as directed on package.

3

Kasha

2

Bring water to boil, then add Kasha; cover and let stand 10 to 15 minutes. Drain if needed. Or cook as directed on package.

4

Millet

2 1/2

Simmer for 15 to 20 minutes.

4

Oats, Steel-Cut

4

Bring water to boil, then add oats. Simmer uncovered 25 to 30 minutes.

1

Quinoa

2

Simmer for 15 minutes.

3 to 4

Wheat Berries

2 1/2

Simmer for 50 to 60 minutes.

2 3/4 to 3

Examples of whole grains:

Amaranth: High in protein and gluten-free, it's used in baked goods.

Barley: Pearled barley has some of the hull removed, so it isn't considered a whole grain, like hulled barley. Substitute rolled barley flakes for old-fashioned oats.